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Starting Strongman - My training log (Advice and tips appreciated)

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stephen9069Icon...12-08-2012 @ 20:25 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Looks like a good session mate well done


Was an absolute killer mate had absolutly nothing left after the sandbags.
royalmarine29Icon...12-08-2012 @ 20:40 
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Member 3641, 729 posts
SQ 260, BP 185, DL 270
715.0 kgs @ 114kgs UnEq
Some good sessions and numbers there bud !
any comps before the yrs out mate ?
stephen9069Icon...12-08-2012 @ 20:50 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
royalmarine29 said:Some good sessions and numbers there bud !
any comps before the yrs out mate ?


Iv got my name down for the Muscleinc comp in september that will be my first attempt and im also on the reserve list for the junction gym comp in October.

My conditioning needs a lot of work as i find that i gas quite quickly
stephen9069Icon...13-08-2012 @ 20:47 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Decided to do a shoulder session tonight this is how it went:

MILITARY PRESS (OLYMPIC BAR)

60kg X 10
65kg X 7
70kg X 5
80kg X 2
85kg X 2
90kg X 2
95kg X FAIL
95kg X FAIL
95kg X 1 (New PB)
80kg X 2

UPRIGHT ROWS (OLYMPIC BAR)

60kg X 6
60kg X 6
60kg X 6
70kg X 6
70kg X 6

SHRUGS (OLYMPIC BAR)

105kg X 15
115kg X 15
135kg X 15
150kg X 15
170kg X 10

SIDE RAISES (DUMBELL)

20kg X 6
22.5kg X 6
22.5kg X 6

FRONT RAISES (DUMBELL)

20kg X 6
22.5kg X 6
22.5kg X 6

ONE ARM DUMBELL SHOULDER PRESS

20kg X 1
22.5kg X 1
25kg X 1
27.5kg X 1
30kg X 1
32.5kg X 1
35kg X 1
37.5kg X 1
40kg X FAIL



Wanted to give the one arm dumbell press a go to see how it felt as iv never tried it before, I concentrated on pressing mainly tonight and managed to beat my personal best but i think i was struggling a little after events training yesterday.
stephen9069Icon...14-08-2012 @ 20:34 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonight was a back session and tried to really push myself today on the deadlift i really want this to improve.

BACK - 14/08/2012

DEADLIFT

140kg X 10
150kg X 7
160kg X 5
200kg X 2
215kg X 2
220kg X 1
225kg X 1
230kg X 1
200kg X FAIL
155kg X 10

BARBELL ROWS (OLYMPIC BAR)

60kg X 6
70kg X 6
80kg X 6
90kg X 6
100kg X 6

BACK EXTENSIONS

Bodyweight X 10
Bodyweight X 10
Bodyweight X 10
Bodyweight X 10
Bodyweight X 10


Managed to increase my deadlift by 17.5kg from last week so im very happy with tonight.
stephen9069Icon...15-08-2012 @ 20:47 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonight was a chest session.

CHEST - 15/08/2012

BENCH PRESS (OLYMPIC BAR)

100kg X 10
105kg X 7
110kg X 5
115kg X 2
120kg X 2
125kg X 1

DUMBELL PRESS (WEIGHT IN EACH HAND)

35kg X 6
37.5kg X 6
40kg X 6
40kg X 6
40kg X 6

CABLE FLYES (WEIGHT IN EACH HAND)

30kg X 10
35kg X 10
40kg X 10

MACHINE CHEST PRESS (PLATE LOADED)

80kg X 12
80kg X 12
80kg X 12
80kg X 12
80kg X 12

INCLINE DUMBELL PRESS (WEIGHT IN EACH HAND)

30kg X 6
32.5kg X 6
35kg X 6
30kg X 6
30kg X 6

I dont think that was to bad tonight.
stephen9069Icon...16-08-2012 @ 21:13 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonights session was back to a fun one with Bi's and Tri's this is how it went.

ARMS - 16/08/2012

TRIS:

CLOSE GRIP BENCH PRESS (OLYMPIC BAR)

60kg X 12
65kg X 12
70kg X 12
75kg X 12
80kg X 12

CABLE PUSH DOWNS

60kg X 12
65kg X 12
70kg X 12
75kg X 12
80kg X 12

DUMBELL OVER HEAD PRESS

40kg X 12
40kg X 12
40kg X 12
40kg X 12
40kg X 12

DIPS

Body weight X 15
Body weight X 15
Body weight X 15

BI'S:

HAMMER CURLS

20kg X 12
22.5kg X 12
25kg X 12
25kg X 12
25kg X 12

HANGING DUMBELL CURLS (Not sure on the correct name for this)

20kg X 12
20kg X 12
20kg X 12
20kg X 12
20kg X 12

21'S

20kg X 21
20kg X 21
20kg X 21

ONE ARM BI CABLE CURL

25kg X 6
25kg X 6
25kg X 6
25kg X 6
25kg X 6


Couldnt go to heavy with the exercises because of my ulner nerve flaring up and its a bit tender now so i decided to keep the weight down and increase the rep range, overall arms feel good and wrist a little tender.
stephen9069Icon...17-08-2012 @ 10:04 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 17.08.2012 @ 10:43 AM by stephen9069
Really feeling it today in my wrist and elbow today from last night so got a good hard leg session tonight.


I should hopefully find out 3rd September the course of treatment for my wrist and elbow fingers crossed its nothing to major don't want to stop so soon after just getting started.
stephen9069Icon...17-08-2012 @ 21:21 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Todays session was a good legs session i really enjoyed it tonight and really pushed myself.

SQUAT MACHINE (PLATE LOADED)

100kg X 10
110kg X 7
120kg X 5
160kg X 2
180kg X 2
200kg X 2
210kg X 2
220kg X 2
230kg X 2
250kg X 2

SQUAT (OLYMPIC BAR)

60kg X 10
70kg X 10
80kg X 10
90kg X 10
100kg X 10

LEG EXTENSIONS

150kg X 15
150kg X 15
150kg X 15
150kg X 15
150kg X 15

LEG CURLS

90kg X 15
100kg X 15
100kg X 15
100kg X 15
100kg X 15

LEG PRESS

70kg X 6
80kg X 6
90kg X 6
100kg X 6
110kg X 6

A bit sore now but enjoyed it
stephen9069Icon...19-08-2012 @ 19:22 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Todays training session was events training so i thought i would try the log for the first time:

EVENT TRAINING - 19/08/2012

LOG PRESS (FLOOR TO OVER HEAD EACH REP)

60kg X 10
65kg X 7
70kg X 5
75kg X 3
75kg X 3
80kg X 2
80kg X 2
82kg X 2
82kg X FAIL
80KG x 1
75KG x 2

That was my session today felt good to give the log press a try i dont think i done to bad for my first attempt just want to get the weight up, i also need to pull my finger out and work on my conditioning which im struggling to do but i know this will be my downfall if i dont so really determined to start it this week.
Daws87Icon...19-08-2012 @ 19:48 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Well done mate! You use the bigger log?
stephen9069Icon...19-08-2012 @ 20:08 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Well done mate! You use the bigger log?



Ye
stephen9069Icon...19-08-2012 @ 20:11 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Well done mate! You use the bigger log?



Yeah mate managed to get it up for a few reps, I see what you mean about the difference in pressing position compared to a bar.
stephen9069Icon...20-08-2012 @ 20:29 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonights session was training back really want to get my lift up to my personal best still some way off it though but heres how it went.

MONDAY - 20/08/2012

BACK

DEADLIFT (OLYMPIC BAR)

100kg X 10
130kg X 7
160kg X 5
200kg X 2
250kg X FAIL
240kg X 1
180kg X 3
180kg X 3
180kg X 3
190kg X 3

SEATED CABLE ROWS

115kg X 6
120kg X 6
125kg X 6
130kg X 6
135kg X 6

BARBELL ROWS (OLYMPIC BAR)

60kg X 15
60kg X 15
65kg X 15
70kg X 15
70kg X 15

BACK EXTENSIONS

20kg X 10
20kg X 10
20kg X 10
20kg X 10
20kg X 10


The weight is slowly going up a bit gutted that i didnt get the 250kg up on the deadlift guess a 20kg jump in a week was a bit of wishfull thinking but maybe next week ill get it there but overall it felt like a good session.
stephen9069Icon...21-08-2012 @ 20:51 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonights session was shoulders, unfortunately it wasnt to good a session my shoulders hadn't fully recovered from log pressing on Sunday so may be a little longer rest period before i hit the shoulders again.

TUESDAY - 21/08/2012

SHOULDERS

MILITARY PRESS (OLYMPIC BAR)

60kg X 10
65kg X 7
70kg X 5
75kg X 2
80kg X 2
85kg X 1
80kg X 2
75kg X 2
75kg X 2
75kg X 2

SHRUGS (OLYMPIC BAR)

60kg X 15
70kg X 15
80kg X 15
90kg X 15
100kg X 15

DUMBELL SIDE RAISES

20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)

DUMBELL FRONT RAISES

20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)

ONE ARM DUMBELL PRESS

Right hand - 20kg X 6. Left hand - 20kg X 6
Right hand - 25kg X 6. Left hand - 25kg X 6
Right hand - 30kg X 6. Left hand - 30kg X 6
Right hand - 35kg X 4. Left hand - 35kg X 3
Right hand - 40kg X 1. Left hand - 40kg X FAIL.

That was the session tonight time for my shoulders to have a good rest now before training them again next week.

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